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Almonds (Plain) Calories
High in vitamin E, magnesium, and fiber. Contains healthy fats.
CALORIES
GI
POTASSIUM
FIBER
Almonds (Plain) Nutrition Facts
Selected: 100 g
579
KCAL / 100G
Carbs
21.7g
· 14%
Protein
21.2g
· 14%
Fat
49.9g
· 72%
Fiber
12.5g
Almonds (Plain) Vitamins & Minerals
Vitamins
Vitamin E
25.6mg · 171% DV
B2
1.14mg · 88% DV
Biotin
17µg · 57% DV
B3
3.39mg · 21% DV
Minerals
Copper
1mg · 111% DV
Manganese
2mg · 87% DV
Phosphorus
481mg · 69% DV
Magnesium
270mg · 64% DV
Almonds (Plain) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Almonds (Plain) Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Almonds (Plain) Contain Allergens?
Contains these allergens:
Which Diets Is Almonds (Plain) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Almonds (Plain) Fat Profile
SATURATED
3.8g
MONOUNSATURATED
31.6g
POLYUNSATURATED
12.4g
Foods Similar to Almonds (Plain)
Almonds (Plain) — Frequently Asked Questions
Does soaking almonds change their nutrition?
Soaking does not meaningfully change the core protein, fat, or fiber content of almonds. It mainly softens the texture and may make them easier for some people to chew or digest.
Are roasted almonds better than raw almonds?
Both can be nutritious choices, and the main differences are taste, texture, and processing. Very high roasting temperatures may reduce some heat-sensitive compounds, while salted or oil-roasted versions can add unnecessary sodium or extra fat.
How should plain almonds be stored to stay fresh?
Almonds keep best away from heat, light, and air, which can make their natural fats go rancid over time. Store them in an airtight container in a cool, dry place, or refrigerate them for longer freshness.
Can almonds be frozen?
Yes, plain almonds freeze well and freezing is a good way to extend shelf life. Keep them tightly sealed so they do not absorb moisture or odors from the freezer.
What foods pair well with almonds?
Almonds work well with fruit, yogurt, oats, and salads. Pairing them with carbohydrate-rich foods can make a snack more filling and help slow down how quickly you get hungry again.
Are almonds better before or after a workout?
They can work well as a general snack, but right before intense exercise they may feel heavy for some people because fat and fiber digest slowly. After training, they fit better as part of a meal or snack that also includes carbohydrate and protein.
Is eating almonds at night bad for weight control?
No single time of day causes weight gain by itself; overall intake and portion habits matter more. Because almonds are filling, a moderate portion can be a more satisfying evening snack than highly processed options.
Is almond butter the same as whole almonds?
They are similar nutritionally if the ingredient list is just almonds, but almond butter is easier to overeat because it is less bulky and more spoonable. Many commercial versions also contain added sugar, salt, or oils.
Who should be careful with almonds?
Anyone with a tree nut allergy should avoid almonds because reactions can be serious. Whole almonds can also be a choking hazard for small children and for people with chewing or swallowing difficulties.
How can you tell if almonds have gone rancid?
Rancid almonds often smell sharp, paint-like, or soapy, and the flavor may taste bitter or stale. If that happens, it is best not to eat them.
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Nutrition data compiled from USDA FoodData Central and scientific sources.